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Yolk vs. Omelette — In-Depth Nutrition Comparison

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A recap on the differences between yolk and omelette

  • Omelette has less choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, vitamin D* and vitamin A.
  • Yolk covers your daily cholesterol needs 257% more than omelette.
  • Omelette contains 4 times less folate than yolk. Yolk contains 146µg of folate, while omelette contains 39µg.
  • Omelette has less cholesterol.

Food varieties used in this article are Egg, yolk, raw, fresh and Egg, whole, cooked, omelet.

Infographic

Yolk vs Omelette infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
Yolk
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more CalciumCalcium +168.8%
Contains more IronIron +84.5%
Contains more CopperCopper +22.2%
Contains more ZincZinc +111%
Contains more PhosphorusPhosphorus +133.5%
Contains less SodiumSodium -69%
Contains more ManganeseManganese +129.2%
Contains more SeleniumSelenium +117.1%
Contains more MagnesiumMagnesium +120%
~equal in Potassium ~117mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
Yolk
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 26% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
Contains more Vitamin DVitamin D +217.6%
Contains more Vitamin AVitamin A +121.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B5Vitamin B5 +132%
Contains more Vitamin B6Vitamin B6 +144.8%
Contains more Vitamin B12Vitamin B12 +156.6%
Contains more FolateFolate +274.4%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin KVitamin K +542.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Omelette DV% diff.
Cholesterol 1085mg 313mg 257%
Choline 820.2mg 247.6mg 104%
Selenium 56µg 25.8µg 55%
Vitamin B12 1.95µg 0.76µg 50%
Vitamin B5 2.99mg 1.289mg 34%
Phosphorus 390mg 167mg 32%
Saturated fat 9.551g 3.319g 28%
Folate 146µg 39µg 27%
Fats 26.54g 11.66g 23%
Vitamin A 381µg 172µg 23%
Vitamin D* 218 IU 69 IU 19%
Vitamin D 5.4µg 1.7µg 19%
Monounsaturated fat 11.738g 4.843g 17%
Iron 2.73mg 1.48mg 16%
Vitamin B6 0.35mg 0.143mg 16%
Vitamin B1 0.176mg 0.034mg 12%
Protein 15.86g 10.57g 11%
Zinc 2.3mg 1.09mg 11%
Vitamin B2 0.528mg 0.386mg 11%
Polyunsaturated fat 4.204g 2.712g 10%
Vitamin E 2.58mg 1.29mg 9%
Calories 322kcal 154kcal 8%
Calcium 129mg 48mg 8%
Sodium 48mg 155mg 5%
Vitamin K 0.7µg 4.5µg 3%
Copper 0.077mg 0.063mg 2%
Carbs 3.59g 0.64g 1%
Magnesium 5mg 11mg 1%
Manganese 0.055mg 0.024mg 1%
Protein per 100 calories 4.9g 6.9g N/A
Calories per 10 g protein 203kcal 146kcal N/A
Weight per 100 calories 31g 65g N/A
Unsaturated / Saturated Fat ratio 1.7 2.3 N/A
Net carbs 3.59g 0.64g N/A
Potassium 109mg 117mg 0%
Sugar 0.56g 0.31g N/A
Vitamin B3 0.024mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.177mg 0.14mg 0%
Threonine 0.687mg 0.467mg 0%
Isoleucine 0.866mg 0.565mg 0%
Leucine 1.399mg 0.913mg 0%
Lysine 1.217mg 0.767mg 0%
Methionine 0.378mg 0.319mg 0%
Phenylalanine 0.681mg 0.572mg 0%
Valine 0.949mg 0.722mg 0%
Histidine 0.416mg 0.26mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +50%
Contains more FatsFats +127.6%
Contains more CarbsCarbs +460.9%
Contains more OtherOther +70%
Contains more WaterWater +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +142.4%
Contains more Poly. FatPolyunsaturated fat +55%
Contains less Sat. FatSaturated fat -65.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +72.2%
~equal in Starch ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.